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improvements to the function of your muscular nervous and respiratory systems These
beneficial alterations accumulate As a bonus all the mental work involved in learning to
incorporate the diaphragm into your breathing is saved to procedural memoryin other words
routinizedwhich makes diaphragmatic breathing easier in the future
Conclusion
After six months of paced breathing decided to try belly breathing again This is the activity in
which one places a hand on the chest and another on the abdomen to check for natural
movement of the stomach with breathing outlined in Activity in this chapter Before
started there was nothing could do to use my breath to raise my abdomen Only half a year
later my abdomen rose and fell on its own with every breath To get your diaphragm back in
the groove work toward the following goals
Belly breathing once youve been pace breathing for a few months every breath should
move your belly
Aim to iron out all the apneic disturbances in your breath by breathing right through
them slowly and smoothly
You want deep inhalations and exhalations that reach the very end of their range to feel
comfortable
Work toward increasing the target breathing rate you picked for yourself earlier in
this chapter
Chapter Breathe Deeply Smoothly Slowly and on Long Intervals
Your goal should be to progress to the point where you are training somewhere in the
vicinity of five breaths per minute x Once you have trained here comfortably for around a
dozen hours you will be belly breathing Spending time practicing at a much lower rate such as
x is slower than optimal for everyday breathing but amounts to a form of crosstraining
that will help strengthen you overall
To accomplish these goals as quickly and efficiently as possible recommend spending at
least minutes each day practicing paced breathing with a breath metronome That may
sound like a lot but it is easy You can do it while you watch TV In the coming chapters we will
talk a lot more about the breath and introduce four more tenets of optimal breathing
In Chapter we will return to the material from this chapter and view it from the perspective
of hyperventilation and nasal breathing In the next chapter though lets put what you have
learned about paced breathing to work and pair it with exercises intended to rehabilitate the
windows to the soul the eyes
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Bullet Points
e The brains fear and grief circuits are tied to distressed breathing They inhibit the
diaphragm causing breathing to become rapid and shallow
e The more traumatized a mammal is the less its diaphragm moves with each breath
The animal instead recruits other muscles to power breathing and the diaphragm
atrophies
e Disuse due to stress reduces the diaphragms range of motion and causes it to
become stiff
e Most people breathe in a narrow diaphragmatic range This range narrows further as
stress increases You want to expand your diaphragms range of motion by breathing
more deeply
e To engage the diaphragm fully follow these four rules breathe deeply breathe
at long intervals breathe smoothly and breathe assertively
e Breathing slowly deeply and smoothly forces the diaphragm to contract evenly
increasing diaphragmatic strength coordination and range of motion
e It is common for people with anxiety to have inhalations that merely last one second
and exhalations that last only two seconds
e To rehabilitate our breath we should practice breathing at least three seconds in and
five seconds out x To make this your default breathing rate it helps to practice
breathing at even longer intervals Performing paced breathing at x and working
toward x will accomplish this
e Weakness in the diaphragm is apparent in the form of tiny gasps or unevenness in the
breath called apneic disturbances which are associated with the startle response
e You can iron out apneic disturbances by breathing smoothly at a slow and even rate
e Breathing assertively involves making sure that social concerns do not interfere with the
first three rules You want to breathe deeply smoothly and at long intervals while you
are socializing
e Using a breath metronome daily is essential to developing a strong diaphragmatic
breathing habit because it will allow you to train yourself to follow the four rules while
you focus on other tasks and activities
e Monitor your breathing carefully during conversations dont let it become shallow
e Your breath should be a tiny but continuous sip of air that never pauses and always
proceeds at a steady rate
Chapter Breathe Deeply Smoothly Slowly and on Long Intervals
Program Peace Paced Breathing Session Tracker
Starting Date Ending Date
You can use this page by placing a check inside each box after you complete five minutes of
paced breathing There are boxes for a total of minutes This equates to two five
minute sessions a day five times per week for weeks Once you have checked every box you
will have completed the goal outlined in Exercise and should be well on your way with
diaphragmatic retraining
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
Chapter Endnotes
Meuret A E Ritz T Hyperventilation in panic disorder and asthma Empirical
evidence and clinical strategies International Journal Psychophysiology Lum L C
Hyperventilation syndromes in medicine and psychiatry A review Journal of the Royal
Society of Medicine
Ravinder J Crawford M Barnes V A Harden K Selfregulation of breathing
as a primary treatment for anxiety Applied Psychophysiological Biofeedback
Hamasaki H Effects of diaphragmatic breathing on health A narrative review
Medicines Basel
Lippincott W Wilkins Stedmans medical dictionary th ed Julie K Stegman
Farhi D The breathing book Good health and vitality through essential breath
work Henry Holt
Ford G T Whitelaw W A Rosenal T W Cruse P J Guenter C A Diaphragm
function after upper abdominal surgery in humans The American Review of Respiratory
Disease
McConville J F Kress J P Weaning patients from the ventilator New England
Journal of Medicine
Levine S Nguyen T Taylor N Friscia M E Budak M T Rothenberg P Zhu J
Sachdeva R Sonnad S Kaiser L R Rubinstein N A Powers S K Shrager J B
Rapid disuse atrophy of diaphragm fibers in mechanically ventilated humans New England
Journal of Medicine
Peper E Tibbetts V Effortless diaphragmatic breathing Physical Therapy
Products
Elliot Edmonson D Coherent breathing The definitive method theory and